California LIVE Podcast : Up - Close & Personal - EPISODE 3

By Jessica Swartz June 19, 2023 17 mins read 5944 Views

We're dedicated to helping people eat healthy and live fuller lives. If you’ve got something to share that could help, we’d love to hear it.

Whether it’s a story about your experiences managing weight loss on paleo or keto diets, intermittent fasting, or just tips on eating healthier in general - we want to hear it.

We strongly believe knowledge should be shared; not hoarded for personal gain. So please email us your stories and recipes at [email protected] and help us spread the word about how anyone can achieve optimal health and wellness through proper nutrition.

California LIVE Podcast : Up - Close & Personal - EPISODE 3

Frequently Asked Questions

Can the Mediterranean Diet be vegetarian

Yes, you can adapt the Mediterranean Diet to be vegetarian. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. Vegetarians can opt for a variety plant-based protein source, including legumes, nuts, seeds and other staples of the Mediterranean Diet. If needed, you can add healthy fats such olive oil, olives and avocados to make up the difference. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. Other ideas include adding nuts and seeds to salads or bowls, mashing beans on toast, substituting ice cream for frozen banana slices, or serving hummus with vegetables throughout the day.

What are the Mediterranean fruits?

There are many fruits that can be found in the Mediterranean Diet, including apples, grapes (or melons), melons and figs as well as dates and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit cut over salads adds nutrients and flavor to the meal and can satisfy sweet cravings. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. Discover the diverse local foods that are considered to be staples in Mediterranean countries and enjoy the rich flavors of this ancient diet.

Is Rice on the Mediterranean diet?

Mediterranean diet includes rice, which is both permitted and encouraged. This dietary pattern emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Whole-grain white rice is a great carbohydrate source, providing energy for the body. It's also rich in dietary fiber, which can improve digestion as well as provide essential nutrients for your health such iron, B vitamins and magnesium. It is possible to add rice to your dishes by cooking it in soups, salads, and stews. When eating rice-based dishes, it is important to limit the amount of fat.

Can the Mediterranean Diet be gluten-free?

Yes, you can adapt the Mediterranean Diet to be gluten-free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. For added protein sources such as dairy, choosing lactose-free products is sometimes beneficial for individuals intolerant to milk and gluten. Another option is to have porridge instead.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal can also be used to make healthy breakfasts. Oatmeal can be added to smoothies, used as a topping in protein bars or simply eaten plain with almond butter and various toppings like cinnamon, gojiberries and chia seed. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

Is regular olive oil okay to be used in place of extra virgin?

Extra virgin olive olive oil can be substituted for regular olive olive oil in the Mediterranean diet. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oil works well for everyday meals, such as roasting vegetables to stir fry dishes. This olive oil has a lower price than EVOO. However, some believe that it is better suited for higher heat applications like deep frying. It does not have the same nutrients and positive compounds as EVOO so make sure to get these benefits from other areas of your diet.

Statistics

One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

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How To

How do you plan a week of delicious and nutritious Mediterranean meals?

It is possible to improve your quality of life and overall health by adopting the Mediterranean diet. This nutrient-dense eating plan emphasizes healthy fats, whole grains, legumes, fresh fruits, and vegetables. This eating plan can provide many benefits such as better blood lipids, glucose control, lower risk of certain cancers and depression, better weight management, cognitive function, and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

You can plan a week full of healthy and delicious meals that follow the Mediterranean diet guidelines. Start by focusing on certain components. ; fruits for desserts snacks smoothies, etc. Seasonings herbs, sauces and optional dairy yogurt cheese Kefir. You can mix up the flavors throughout the week to ensure adequate nutrient intake and flavor balance. This is an important element of a Mediterranean-style lifestyle. The combination of the meal and regular exercise will provide even greater benefits in the short-term and long-term.